Train your back and extend the size with the barbell bentover rows
The the bent-over barbell rows is a back exercise to train and build your back and on this article I will be guiding you through the process and how to use the them to build and train your back more efficiently. The Bent over barbell row is great exercise to train your upper back and partially also give more strength at the lower too.
It is perform using the barbell bending forward from the hips and keeping your back flat and slightly bending your knees it is an excellent exercise for the back , neck and trapezius muscle it also known as compound movement it is a great exercise for the neck, traps muscles. It can be performed using barbell or dumbbells its can also be performed with the universal machine bench press.
How to perform bentover using the dumbbells!
Position yourself tight and stand straight with your feet planted firmly with a shoulder width apart.
Then grab the two dumbbells with your hands spaced shoulder-width apart. Your knees should be slightly bent and keep the bar held at straight arms length with a slight bent in your arms do not hollow your back during the performance.
slowly raise the dumbbells upwards as high as you can toward your ears, rotate them backwards and down carefully.
Be concentrate and slowly focus and control the weight should not fall off of your hands. Repeat the process again to your desired reps. Do not overweight yourself to be able to control and perform the exercise in a right way.
How to perform the bentover barbell rows!
Position yourself and place the bar on the floor in front of yourself, bend forward from the hips and keep your back flat and slightly bending your knees stand with your feet parallel and shoulder-width apart.
Grab the bar with an overhand grip with your hands slightly wider than shoulder-width apart. Slowly lift the bar away from the the floor and position yourself , you torso should be parallel to the ground and your arms should be fully extended, pull the bar towards your lower chest slowly until it touches the lower part of the your rib cage,
hold the position for a second and lower the bar to the starting position and exhale as you do. Repeat the process to your desired reps. The up motion should be slightly slower than the lower motion. Be concentrated and focus on lifting the weight you may need to put on your safety weight belt to prevent your back from getting hurt.
Precautions to take when performing bent-over barbell rows!
Positioned yourself and do not hollow back
Keep your back flat and slightly bending your knees do not hollow your back when performing the exercise,
grab the bar with an overhand grip and make your hands slightly wider than the shoulder-length
slowly lower and lift slowly
Slowly lift the bar away from the the floor and lower back to the starting position slowly do not be too fast, hold the up position for a second and lower back slowly,
the up motion should be slightly slower that the down motion be concentrated and be focus. The bar should not fall off or stray away from your hands, put on your safety weight lifting belt to protect your back from injuries.
Health benefits in bent-over barbell rows.
The bent-over train and gives you strong back, it is one of the great exercise that build your back.
It is an exercise that train your neck’s muscles and give you more strength and muscles its will also train your traps muscles and good for trapezius isolations
You can also strengthen and build your upper back and partially a little lower back strength and give you a good back shape.
Down bellow are more important fitness exercises, workouts that you should lookup to that would help you transform and re-balance your body:
- Front plate raises
- Reverse curl barbel
- EZ or barbell abdominal rollout
- Single leg standing calf raise dumbbell
- standing shrug
- stillleg deadlift
- Donkey calf raise
- seated cable raw workout
- standing dumbbell curls
- Triceps bench dip
- Abdominal side bent for your obliques
- Wrist curl with the barbell or EZ
- Decline bench press chest exercise
- One arm dumbbell rows to straighten your back
- Barbell lunge for your gluts